WOD:

1a) 0:00 – 7:00 – 7 minute AMRAP:

10 Cat/Cow

15 Banded Good Morning

5/side Bird Dog

10 Empty Barbell Deadlift or Kettlebell Deadlifts

Take your time and get things moving and your low back and hamstrings primed and ready to go.

1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Set Dead Deadlifts

Warm-up as needed. Start around 60% of your 1RM. Perform these set dead on the floor each rep. The goal should be to maintain trunk position through the entire descent of the movement and holding position as you meet the floor so you don’t have to reset your hips and back every rep…learn how to hold your trunk position through the entire range of motion. Build as heavy as deemed fit for the day, or pick a difficult weight and perform straight sets.

1c) 27:00 – 32:00 – Every 1:00 x 5 sets: 3/side Single Arm Dumbbell Box Jump

Dumbbell is held in the Farmers position. Perform 3 Box Jumps with the Dumbbell held in one hand, then 3 more held in the other hand. Start low/light and build as deemed fit.

1d) 36:00 – 45:00 – 9 minute AMRAP:

5 Single Arm Dumbbell Hang Power Clean + Push Press Left Arm 50/35

10 Single Arm Dumbbell Overhead Squats Left Arm 70/50

5 Single Arm Dumbbell Hang Power Clean + Push Press Right Arm 50/35

10 Single Arm Dumbbell Overhead Squats Right Arm 70/50

50 Double-unders

Perform both Dumbbell Movements on one arm, ideally as a complex, then switch to the other arm.

Accessory:

2) Secondary Conditioning – Assault Bike: 10 sets of 1 mile

Rest 2 minutes between intervals. Work for consistent, hard efforts.

3) Olympic Lifting – Snatch Grip Sotts Press: 5 sets of 5

Rest 90-120 seconds between sets. Focus on position over loading.

4) Gymnastics Conditioning – 12 minute AMRAP:

3/2 Peg Boards

20/15 Calories Ski Erg

Scale as needed.

5) Trunk – Banded Anti-Rotations: 3 sets of 15/side

Rest 90-120 seconds between sets.

6) Posterior Accessory – Walking Lunges: 400m

Not for time. Focus on position and activation. Take your time, perform at a conversational pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE